9 Gentleman followed me though a warm up and then over to the hills .
We did an accountability exercise around the circle with merkins and American hammers. Each time around the circle added one more.
Headed over across 1010 for the mailbox workout with bear crawls, lunges and broad jumps.
Back the the flag for pickle pounders.
Great coffee time and fellowship after.
Appreciate u guys!

The post [ao-thurs-thunderstruck] 2024-04-04 Q’d by Wah Wah appeared first on F3 South Cary.

7 pax gathered on this lovely morning knowing that it was going to be a run-heavy beatdown and I appreciate them for taking on the challenge.

First exercise, The Pledge of Allegiance, in cadence, exercise. With the homage to Old Glory completed, slow-mosey via the long and scenic route to the Walgreens parking lot across the street where we performed our usual warmup exercises.

Another slow-mosey onto where the planned Thang was to be performed; a quiet little neighborhood, where surprisingly none of the pax had ever been to, including YHC.

The Thang was done at a T-intersection where the pax were given a pick your own adventure challenge. Adventure 1 was to take the long .20 mile run (1-way) to the dead end and back doing a set of 7s. Adventure 2 was to “mail it in” and do a short route to the cult-de-sac and back doing 11s. As they say; the male-ego is a force of nature and the pax chose the harder challenge of course. Caveat — @Nugent mixed it up by choosing to mail-it-in for a few laps. Exercises on each end were a choice of merkins, the now famous @sherpa half-squats, imperial walkers, ranger-merkins, and LBCs.

Done and dusted slow-moseyed back to the flag where our very own ambassador @TermPaper awaited us with the news that #ao-thu-stonecutters went the “over” in #f3bets.

COT was performed while we did the SCary stretches. YHC was surprised to learn that the pax are adept at walking and chewing gum at the same time. Be on the lookout for the #cot-announcements coming soon for the event on suicide prevention. Prayers for @WahWah’s neighbor Kenny (bone cancer diagnosis). Continued prayers for Henry. Thank you @nugent for closing us out in a beautiful prayer.

Love to all.

MIAGD!

The post [ao-thurs-thunderstruck] 2024-03-21 Q’d by Sherpa appeared first on F3 South Cary.

Started with the pledge and moseyed to our stretching spot, covering the South Cary standard.
A recent study showed that if you are able to do a 40 push-ups set, then you have a very low chance of having a heart attack, so we proved that it is unlikely to have a heart attack today.
Then to celebrate YHC’s upcoming b-day, we did a 6-corner workout. 5 full sets of BLIMPS at 9 reps each to get 45 reps of each exercise.
The 8 PAX finished them so quickly we had time to stop on the way back to the flag for some Dips before a few minutes of MARY back at the flag. @gator delivered an abs shaping masterpiece that is still waiting to be named.
Announcements – Highland Games are almost here. Be at the big Koka Booth parking lot at 5:30a Saturday to complete your registration. If you don’t have your official F3 ID with you, you can still participate.
Praises – @WahWah ‘s 2.0 will be home from deployment in a couple days. Wishing him safe travels back.
Make it a great PI day!!!

The post [ao-thurs-thunderstruck] 2024-03-14 Q’d by French Lick appeared first on F3 South Cary.

6 for a classic Thunderstruck loop with core mixed in along the way. Great to be out with you all!

The post [ao-thurs-thunderstruck] 2024-03-07 Q’d by Nugent appeared first on F3 South Cary.

Another fine morning at Thunderstruck with 12 fine PAX in attendance. After a quick FNG check (none present) we moseyed around behind HT for some warmups. 29 SSH, Imperial Walkers (definitely not HHATBKR), 15 OHC, 14 Seal Claps (29 claps), and standard SCary stretches (pigeon included to get a good leg stretch….). Once properly warmed we headed for the infamous Thunderstruck hill. It may not be the biggest, or baddest, but with what was in store the PAX were ok with that.

The Thang
In honor of Leap Day YHC looked for the finest of jumping exercises. Quickly honed in on a classic and a new PAX favorite. A set of 29s were the order of the day, Squat Jumps at one end, Jumping Spiders at the other. Started at 11/18 and worked our way to 18/11. Much to nobodies surprise French Lick lapped us all with Nabisco hot on his heals (nice work fellas!).

At this point YHC truly dropped the ball and called for 3 10-counts vs 2 10-counts and a 9-count. Properly chastised about this missed opportunity we moseyed back to the flag for some Mary.

Announcements and prayers.

TClaps to the PAX for stepping up and accepting the challenge this morning. Truly a pleasure to lead this great group this morning. MIAGD

The post [ao-thurs-thunderstruck] 2024-02-29 Q’d by OTW (On The Way) appeared first on F3 South Cary.

‘Plus Core’ at Thunderstruck this AM. We nailed the predetermined 3.6mi target string with a lot of pearls (plus a core exercise after every single pearl exercise).

Started with pledge then dropped to our six for LBCs
Mosey that the pax claimed was too fast to a warmup of SSH (plus american hammers), SCS (plus boat canoes), merks (plus lbcs).

Pearls included: hand release merks, squats, jump squats, SSH burpees, and more. Some pearls were already core which then enjoyed a plus core to the core.

The pax clearly loved every minute of it.

Our abs were abbing – as the kids say.

DDD 3/24, HG 3/16, F3bets starts 3/4, HDHH 3/6 Prayers for our kids. MIAGD!

The post [ao-thurs-thunderstruck] 2024-02-22 Q’d by Doula appeared first on F3 South Cary.

First Q so thanks HIMs for bearing with the noob.

Gorgeous morning for a good sweat-fest. Started with a short run and a quick stretch, which served as a nice little warmup. The meat of the workout was 6 sets of ALARMs (Arms, Legs, Abs, Run, and a merkin exercise). 3 sets at the valley of , 1 at the neighborhood entrance, and 2 sets at the playground parking lot.

Finished with the circle of trust with prayers for Yogi’s Mom and Bubba’s son.

Good work gents and hope this is the first of many Qs going forward. Have fantastic week and Love you brothers.

The post 202331 Q’d by Sherpa appeared first on F3 South Cary.

8 gathered on this grey morning after a long holiday weekend. Gator from F3 South Wake joined us this morning for the run. A simple out and back down Kildare to intersection of Maynard. Many of us contemplated turning left or right on Maynard out of habit, but we decided to turn back down Kildare. Glad to be out there with you men today. MIAGD!

The post 2023-05-30 Q’d by Chops appeared first on F3 South Cary.

today was small but mighty non-brr PAX : @stretch @gator (visiting from Holly Springs) @Sbarro & vhs the Q. We stretched & cobra-d, ran to the docks at the loch & completed abs & leg strengthening, went to rock pile & hell hill-for my favorite- bear crawls. The PAX shared some great lessons in COT- we prayed for the health of our brothers in the blue ridge challenge. Love the loch & load site- so many options & great views!

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